Secrets to reversing the aging process

(FOX Providence) - Forget about Botox or facelifts—turn back the clock with these simple guidelines that will help you look and feel forever young.

In 2008, Americans spent an estimated $1.6 billion on antiaging products, Smart Money magazine reports. But Dr. Eric Plasker, author of The 100 Year Lifestyle and a Gold's Gym Fitness Institute member, says there are better, cheaper and more natural ways to reverse the signs of aging and live a longer, healthier life.

“The fact that 100-year-old people are the world’s fastest-growing population segment shows us that we are able to live long, healthy lives,” he says. “Premature aging is often the result of unhealthy lifestyle choices.”

To demonstrate this point, a revolutionary new fitness tool is being rolled out in many Gold’s Gyms nationwide. By inputting some basic information about yourself into a program called the Gold’s Gym Visual Fitness Planner, you will receive a full health-risk appraisal and learn your Health Age—a number that factors in not only how many candles topped your last birthday cake but also your level of fitness, your family history and your lifestyle habits.

After reviewing your health risks, the Gold’s Gym Visual Fitness Planner creates a customized 3-D avatar that shows exactly how your body will change with diet and exercise. For example, a 25-year-old female in Chicago found out she had a health age of 45. It surprised her because she was only 10 or so pounds overweight. Her shocking health age was due in part to a family history of cancer and heart disease but also her lack of exercise and a smoking habit. She quit the smokes and started working out more often. In 9 months, she lowered her health age to 28.

With the help of Plasker and Adam Friedman, a certified personal trainer, licensed nutritionist and Gold’s Gym Fitness Institute member, we’ve mapped out four steps to turn your body into its own rejuvenating Fountain of Youth.

The Fountain of Youth Workout
Adapted from Eric Plasker’s best-selling book The 100 Year Lifestyle, this full-body workout incorporates Plasker’s formula for longevity: endurance, strength and structure. The endurance comes from doing cardio, which supports a healthy cardiovascular system. The strength you gain from weight training enables you to maintain a greater level of independence as you age. Structure refers to a healthy spine and nervous system, both are maintained by core work and help you gain a greater sense of stability, reduce back pain and remain active no matter how old you are.

CARDIO
20 to 30 minutes
Warm up the muscles by walking, jogging or cycling on a stationary bike. Start at a low-intensity pace and gradually build up to moderate intensity.

STRENGTH TRAINING
Choose three exercises and do three sets of 10 to 15 reps each with proper form.

SQUAT THRUST
Begin in a standing position with feet apart. Squat and place your palms on the floor in front of you. Kick your feet back as if you were going to do a pushup. Quickly return to the squat position and then stand up. Repeat.
*This is not recommended for a beginner.
Benefits: This all-over body exercise incorporates upper and lower body muscles and gets your heart rate up.

LUNGES
Stand holding dumbbells at your sides. Step forward with the first leg. Land on your heel, then on your forefoot. Lower your body until the knee of your rear leg is almost in contact with the floor, then stand on the forward leg with the assistance of the rear leg. Lunge forward with the opposite leg.
Benefits: This classic move strengthens your glutes, hamstrings and quadriceps.

LAT PULLDOWN MACHINE
You may sit or stand for this one. Grip the bar with hands slightly wider than shoulder-width apart, arms straight up and palms facing forward. Pull the bar down to your chest, elbows out. Return slowly to the starting position, arms straight.
Benefits: This machine works almost all of your back muscles—especially your middle back muscles—and a strong back helps you maintain good posture.

DIPS
Position your hands shoulder-width apart behind you on the edge of a secured bench. Walk your feet out in front of you until you are resting on your heels. Lower your upper body toward the floor by bending your elbows. Slowly press off with your hands to push yourself back up to the starting position.
Benefits: Dips zero in on your triceps, the muscles on the back of your arms. Strong triceps prevent saggy arms and help you hold and grasp objects.

CORE AND BALANCE

FRONT PLANK
2 reps
Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended and toes tucked under. Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms and toes on the ground. Hold for 30 seconds to one minute.
Benefits: The plank pose strengthens your arms, shoulders and core, all of which help maintain good posture.

REVERSE CRUNCHES
30 reps
Lie on your back with your legs bent, hands